Turmeric Lentil Stew
This turmeric lentil stew can be served with any grain youd like for a hearty, health packed, comforting vegetarian meal. 14 years ago, I found myself in sketchiest of all hotels Ive ever stayed at in my life in Marrakech, Morocco. 10 or so of us from college decided we wanted to explore Africa since we were living so close to it just across the Strait of Gibraltar in Spain for the semester so we enlisted Manolo, our program directors guitar playing, long grey-haired boyfriend to take us. After a ferry ride, a super scary border crossing requiring men with assault rifles boarding our bus and taking all our passports for 45 minutes before giving us the ok to continue on and a few hour drive into the Moroccan countryside, we finally arrived at our hotel in Marrakech. I seem to have blocked out a lot of the details of that hotel but I do remember it being freezing cold inside and the shower being so disgusting we laid a towel down in it to stand on while showering (in the cold water). The next morning we visited the Koutoubia Mosque, experienced our first public African restroom (a hole in the ground) and ended at the most insane marketplace Ive ever been to in my life. I dont remember what it was called but the size of it was beyond overwhelming. From snake charmers to vendors selling anything and everything you can imagine to all sorts of exotic fresh produce and spices, this market had it all. Including monkeys, donkeys and lots of other furry animals in every direction you looked making my incredibly allergic self a miserable mess. At one point, with a tissue shoved up my nose, we wandered into a spice store. Imagine Sephora but with spices. Thats what this place was like. SO.MANY.OPTIONS. When I walk into Sephora, Im a complete lost soul. Thats sort of how I felt in Continue reading >>
Using Lentils To Help Manage Type 2 Diabetes
November is Diabetes Month in Canada, and November 14 is World Diabetes Day. That means it’s a great time to talk about how a diet rich in legumes – including lentils – can help regulate blood sugar and improve glycemic control, both important factors in managing type 2 diabetes. It’s been known for some time that both high-fibre foods and legumes are important components of a diabetes diet because of their low glycemic index (GI) – a measurement of a food’s impact on blood sugar. Most diabetics have probably already been told to eat more whole grains and legumes. But until recently, there was little hard evidence of the actual impact of these dietary changes on the long-term management of diabetes. University of Toronto researchers decided to find out exactly how much high-fibre and high-legume diets could benefit those with type 2 diabetes. They divided a group of 121 type 2 diabetes patients and had half of them add a cup of legumes to their diet each day, while the other half consumed whole-wheat foods. Researchers measured the impact on blood sugar and blood pressure. Their results, published online in October by the scientific journal Archives of Internal Medicine, showed that HbA1c (hemoglobin A1c), a measure of blood sugar, was reduced for both groups, with the high-legume group seeing a larger drop. The high-legume group also saw a much larger drop in blood pressure than the high-fibre group, indicating that a high-legume diet may also help type 2 diabetes patients ward off heart disease. The great news here is that it’s incredibly easy to incorporate more legumes into your diet. Lentils are much easier to prepare than beans because they require no pre-soaking, and they work well in many different kinds of dishes. 7 Easy Ways to Add Lentils to You Continue reading >>
Diabetic Recipes For Dinner: Lentil Soup
It’s no secret that what you eat has a profound effect on blood glucose levels. And a healthful diet, with recipes for diabetics, not only supports optimal blood sugar, it also helps to address factors such as excess weight and insulin resistance. Eating for optimal blood sugar doesn’t mean you have to sacrifice flavor or variety. This is one of several delicious diabetic recipes for dinner that I’ll be sharing with you in this blog. Wholesome Vegetable and Lentil Soup (Serves 4) 1 large diced onion 2 cloves minced garlic Olive oil spray 5 cups low-sodium, vegetable or chicken stock 1 sliced carrot ¾ cup rinsed lentils 14-ounce can finely chopped tomatoes with juice (low-sodium preferred) 1 bunch washed and coarsely chopped kale Spray the bottom of a large stockpot with olive oil and sauté onions and garlic for 10 minutes over medium heat. Add remaining ingredients and bring to a boil. Reduce heat and simmer, stirring occasionally. Serve as soon as the lentils are tender, about 30 minutes. Nutritional Info (per serving): Calories 207; Fat 4 grams; Cholesterol 0 mg; Sodium 78 mg; Carbs 34 grams; Fiber 13 grams; Protein 26 grams For more great diabetic recipes for dinner, visit www.drwhitaker.com. Continue reading >>
Diabetes Meal Plan Recipes
It's not always easy to follow your diabetes meal plan day after day, but these delicious recipes may help. Appetizer recipes Beverage recipes Bread recipes Breakfast recipes Dessert recipes Main dish recipes Salad recipes Sandwich recipes Sauce and dressing recipes Side dish recipes Soup recipes Vegetable recipes Continue reading >>
Lentil Soup, Three Ways
Lentil soup is the perfect one-dish meal. Using a few basic ingredients, you can have a magnificent pot of it ready to eat in just one hour - and only 10 minutes is actual, hands-on time. A generous, sustaining bowl of this easy lentil soup has just 215 calories, 15 grams of protein, a healthy 15 grams of filling fiber and absolutely no fat, even though it tastes too good to seem true. Because I make lentil soup so often, I have developed many variations. Sometimes I brighten a bowl of this soup with a squeeze of fresh lemon juice. Changing the seasoning creates another variation, replacing thyme and bay leaf, for example, with oregano for a Greek taste, curry powder for Indian savor, or ground cumin and coriander for Moroccan notes. Adding more vegetables creates a variety of textures, colors and nutrition. I'll use diced potatoes and cauliflower, or chopped cabbage and canned tomatoes, sliced mushrooms, cooked chestnuts, shredded spinach or kale, or even diced eggplant and fennel. I also use different kinds of lentils. After all, they come in red or orange, slate green, black and brown. All of them make great soup, with peeled, split, reddish lentils turning almost into a puree on their own, while the black and green ones stay nicely firm. What I never add is fat. The lentils and vegetables go into the pot at the beginning, broth included, no sauteeing first. This keeps the soup lean and quickly gets the mixture to a simmer. Continue reading >>
What Is A Lentil Soup Recipe For People With Diabetes?
Lentils are a good choice for people with diabetes, since they're high in fiber and a good source of protein. This lentil soup also contains a nutrient superfood: kale. This dark leafy green is packed with antioxidants and anti-inflammatory nutrients. Kale, Lentil, and Chicken Soup Ingredients 1 tbsp olive oil 1 cup fresh chopped onion 1cup chopped carrots 2 medium garlic cloves, minced 6 cups low sodium chicken broth 2 cup cold water 1 tbsp fresh basil, snipped (optional) 1 tsp dried basil, crushed (optional) 4 cups kale, chopped (about 8 ounces) 1/2 tsp salt (optional) 1/8 tsp black pepper 1-1/2cups cooked chicken breast, diced 1 medium tomato, seeded and chopped 1/2 cup cooked lentil beans Directions 1. In large saucepan, heat olive oil over medium-low heat. Add onion, carrots, and garlic. 2. Cook, covered, for 5 to 7 minutes or until the vegetables are nearly tender, stirring occasionally. 3. Add chicken broth and water. Add dried basil (if using). 4. Bring to boil; reduce heat. Simmer, covered, for 10 minutes. Stir in kale, salt, and pepper. 5. Return to boil; reduce heat. Simmer, covered, for 10 minutes. 6. Stir in chicken, tomato, lentils, and (if using) fresh basil. 7. Simmer, covered, for 5 to 10 minutes more or until kale and lentils are tender. Makes 6 servings Note: Optional items are not included in nutritional facts. Calories 160 Total Carbs 14.4 g Dietary Fiber 3.5 g Sugars 3.5 g Total Fat 4.3 g Saturated Fat 0.8 g Unsaturated Fat 3.6 g Potassium 631.9 mg Protein 16.4 g Sodium 611.8 mg Continue reading >>
Lentil Tabbouleh With Grilled Chicken
This lentil tabbouleh with grilled chicken is my favorite tabbouleh recipe. Super delicious, very easy, and a quick meal that makes a perfect fitness dinner. It gets its amazing flavors from an abundance of parsley, mint, and lime, the scallions, and olive oil, tossed with perfectly cooked creamy lentils and finished off with a luscious yet healthy tahini sauce! Then put grilled chicken on top for a serious protein boost! I only came across tabbouleh recently, but I fell in love with it right away, and Ive made it in countless ways since. Today it is lentils day. Lentils are not only tasty; they also provide the body with an incredible amount of protein, amino acids, and vitamins. Best of all, they are ABSOLUTELY delicious, creamy, hearty and very comforting. How to make Lentil Tabbouleh without chopping So are you still one of those who hesitateto make tabbouleh because you dont want to spend all day chopping the parsley so very finely? Well, guess what, after a little trial and error, I can finally say that YES you can indeed make a tabbouleh using your food processor! It will actually only take you five minutes with a few simple tips. I begin by pulsing the scallions in the food processor until theyre finely minced. Then I add in the mint and pulse (NEVER process, always pulse). I place this mixture in a large bowl. Now I put in a quarter of the parsley at a time, pulsing each portion until its finely chopped but not mushed. This is really the secret to perfect homemade tabbouleh without the hassle of chopping. Now all you need is to toss it with the lentils and season it I seriously love lentils! Theyre meaty, creamy, super filling and fueling. Im using brown lentils for this lentil tabbouleh but you can absolutely use green ones if you prefer. Before cooking your Continue reading >>
Can Chickpeas And Lentils Help Control Diabetes?
They’re a common part of traditional diets in India and Latin America, but in western repasts, legumes or pulses — that’s lentils, dried beans, and chick peas — have generally been a culinary afterthought. That may soon change, however, thanks to new research suggesting legumes alone can improve the health of diabetics. The study, published in the Archives of Internal Medicines, was funded in part by an association of legume farmers and confirms that simply changing what they eat can help diabetics reduce some of their symptoms, as well as lower their risk of heart disease — in as little as a few months. MORE: Guide: The 31 Healthiest Foods of All Time (With Recipes) Starting in 2010, researchers in Toronto, Canada, enrolled 121 patients with Type II diabetes and tested their blood sugar, blood pressure, cholesterol levels, and more. Roughly half of the study participants were randomly selected to add a cup of legumes per day to their diet. The other half were told to try to eat more whole-wheat products. After three months, the patients were tested again on the same measures. Both the legume-eaters and the whole-wheat-eaters saw a reduction in their hemoglobin A1c values — a marker of average blood sugar, for a period of several weeks. But that reduction was slightly larger among the legume group than among the whole-what group: 0.5% compared to 0.3%. And while those changes may seem small, the study authors say that drops of this magnitude are “therapeutically meaningful,” and can lead to fewer diabetic symptoms as well as lower doses of medication to control blood sugar levels. The legume-eaters also achieved modest reductions in body weight relative to the wheat group, losing an average of 5.9 lbs compared to 4.4 lbs, as well as drops in total choles Continue reading >>
Lentil Stew - Recipes For Healthy Living By The American Diabetes Association
You can play around with different types of lentils in this stew - try red, yellow, or brown lentils. 3 small or 2 medium carrots, peeled and diced Add oil to a soup pot over medium high heat. Add the onion, celery, carrots, and jalapeno pepper and saut until the onions turn clear, about 5 minutes. Add the garlic and saut 1 additional minute. Stir in the lentils and add the vegetable broth and water. Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil. Then, reduce to a simmer. Simmer, covered, for 40 minutes. Remove the bay leaf and stir in the spinach until the spinach is wilted. What's your style? Whether you are a foodie chef or a quick cook, we have recipes to match your cooking style. Some of these recipes are also gluten-free! Calculate the number of calories you should eat each day to maintain your present body weight: Please select an option before you continue. I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house. I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active. I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active. This number estimates how many calories you should eat per day to keep your body weight where it is now. If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started. Continue reading >>
5 Reasons Why You Should Eat Lentils!
Categories: Lentils are a “super food” that Project Open Hand includes in nutritious meals, which help our clients fight illness and cope with the challenges of aging. Here are 5 reasons you should eat more lentils: PROTECT YOUR DIGESTIVE SYSTEM – high in fiber Lentils are rich in dietary fiber, both the soluble and the insoluble type. They are undigested, which means they will pass out of our bodies. Insoluble fiber encourages regular bowel movement and prevents constipation and helps prevent colon cancer. While soluble fiber reduces the risk of heart disease and regulates blood sugar for people with diabetes. Men need at least 30 to 38g of fiber each day. Women need at least 20 to 25g of fiber each day. And one cup of cooked lentils provides more than 15 grams of dietary fiber. PROTECT YOUR HEART – significant amount of folate and magnesium Lentils contribute to heart health in their soluble fiber and in the significant amount of folate and magnesium. One cup of cooked lentils provides 90% of the recommended daily allowance for folic acid, which protects the artery walls and prevents heart disease. Magnesium lowers resistance and improves the flow of blood, oxygen and nutrients throughout the body. And studies show that a deficiency of magnesium is associated with heart attack. STABILIZE YOUR BLOOD SUGAR – full of complex carbohydrates The soluble fiber in lentils helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, lentils are full of complex carbohydrates that can help you… Control your blood glucose levels Control your cholesterol levels Control your appetite Lower your risk of getting type 2 diabetes HIGH IN PROTEIN With 25% protein, Lentil is the vegetable with the highest level of protein other than soybeans. Continue reading >>
Add Lentils And Beans Into Your Diet. Here's Why.
You might have heard that lentils and beans are considered a diabetic superfood, but what makes these legumes so promising? Here’s a breakdown of why you should be eating more beans and lentils and some simple ways to incorporate them into your daily diet. Beans Dried beans offer high-quality carbohydrates, lean protein, and soluble fiber. They help stabilize blood sugar levels while keeping your hunger in check. Because they are inexpensive, versatile, and have a long shelf life, beans are a great addition to any meal. They are considered a low glycemic index food, meaning they are digested slowly and raise blood sugar slowly. Research has shown that eating beans several times a week may also lower blood pressure along with blood sugar levels. Dried beans make a perfect kitchen staple, but they need to be soaked before cooking. Many varieties of canned beans are packed in salt and water. It’s important to rinse and drain them before using. If possible, look for the low- or reduced-sodium options. Two great recipes that include beans Beans and chocolate may sound odd to most, but these Black Bean Brownies have less than six carbs per serving and make for a healthier dessert option. You can't eat beans without thinking about chili. This Kickin’ Hot Chili is spicy and full of red kidney beans and ground beef. Lentils Lentils have slightly higher protein numbers and typically have slightly fewer carbohydrates than beans. They are rich in fiber and contain a significant amount of magnesium. Magnesium is known to improve blood and oxygen flow, leading to a lower risk of heart problems. Because they are a complex carbohydrate, they help stabilize blood sugar levels. With more than 50 grams of protein in one cup, lentils have a higher level of protein than soybeans. Like Continue reading >>
Moroccan Lentil & Vegetable Soup For Diabetics
Ingredients 1 tablespoon olive oil 1 cup chopped onion 4 cloves garlic, minced 1/2 cup dried lentils, rinsed and sorted 1 1/2 teaspoons ground coriander 1 1/2 teaspoons ground cumin 1/2 teaspoon ground cinnamon 1/2 teaspoon black pepper 1 container (32 ounces) low-sodium vegetable broth 1/2 cup chopped celery 1/2 cup chopped sun-dried tomatoes (not packed in oil) 1 yellow squash, chopped 1/2 cup chopped green bell pepper 1 cup chopped plum tomatoes 1/2 cup chopped fresh Italian parsley 1/4 cup chopped fresh cilantro or basil Directions Heat oil in medium saucepan over medium-high heat. Add onion and garlic; cook and stir 4 minutes or until onion is tender. Stir in lentils, coriander, cumin, cinnamon, and black pepper; cook 2 minutes. Add broth, celery, and sun-dried tomatoes; bring to a boil. Reduce heat to medium-low; cover and simmer 25 minutes. Stir in squash and bell pepper; cover and cook 10 minutes or until lentils are tender. Top with plum tomatoes, parsley, and cilantro just before serving. Tip: Many soups, including this one, taste even better the next day after the flavors have had time to blend. Cover and refrigerate the soup overnight, reserving the plum tomatoes, parsley, and cilantro until ready to serve. Yield: 6 servings. Serving size: 1 cup. Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 20 g, Protein: 8 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 264 mg, Fiber: 2 g Exchanges per serving: 1 Bread/Starch, 1/2 Fat, 1 Vegetable. Copyright Diabetic Cooking. Disclaimer Statements: Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate Continue reading >>
5 Diabetes-friendly Vegetable Soup Recipes
Soup is an easy make-ahead meal and a great way to add some nutritious and fiber-packed vegetables to your diet. For people with diabetes, the more vegetables you can eat, the better. Vegetables are full of lots of the good stuff your body needs, such as antioxidants, vitamins, minerals, and even fiber. Many vegetables are also low in calories and carbs, which is a must-have for people with diabetes. “The focus for diabetics should be on nonstarchy vegetables instead of the starchy varieties, since starchy vegetables contain more grams of carbohydrate per serving,” says Sarah Hallenberger, lead dietitian at bistroMD. That means adding choices like leafy greens, greens beans, eggplant, mushrooms, or peppers to your diet when you can instead of relying on foods like corn, peas, and potatoes. Here are five soups packed with enough veggies and flavor to share. Lentil Chili Chili made from red meat is often high in fat, but this lentil-based version is not just low in fat, it’s also high in fiber and protein. Lentils are also a good source of folate, iron, phosphorus, potassium, and fiber. View the recipe. Curried Butternut Squash Soup One big win for this soup is its main ingredient, butternut squash, which is loaded with vitamin A. Butternut squash is higher in carbs than some other vegetables, though, so be mindful of what else you consume alongside this soup. Consider pairing it with a grilled chicken breast or a lower-carb salad loaded with protein. View the recipe. Easy Salsa Verde White Chicken Chili Coming in at 200 calories and 15 grams of carbs per serving, this diabetes-friendly soup is loaded with flavor. Just watch the high-calorie toppings, like cheese. To lower the sodium content, look for low-sodium or no-sodium canned beans. View the recipe. Chunky Whi Continue reading >>
Why Eating More Of This High-fiber Food May Lower Your Diabetes Risk
Researchers have identified yet another way pulses can boost your health. Here's how to add more lentils, beans, and chickpeas to your diet. Pulses are trending big time. That includes all types of beans, lentils, peas, and chickpeas. New products—from lentil chips to roasted chickpeas—are appearing on grocery story shelves, and desserts made with pulse flours and pureed pulses are all over Pinterest (black bean brownies, anyone?). There's a lot to love about pulses: They're gluten-free and eco-friendly, and loaded with nutrients and antioxidants. And now, there's another reason to add more pulses to your diet: Recent research suggests they might help you stave off type 2 diabetes. A new study published in the journal Clinical Nutrition tracked more than 3,300 adults who were at high risk of heart disease for four years. Researchers found that compared to those with a low intake of pulses (12.73 grams/day, or about 1.5 servings/week), those with a higher consumption (28.75 grams/day, equivalent to 3.35 servings/week) had a 35% lower risk of developing type 2 diabetes. The study also showed that participants who substituted half a serving of pulses a day for a similar serving of eggs, bread, rice, or baked potato had a lower incidence of diabetes. The health protection that pulses offer may be related to several factors. In addition to being rich in B vitamins and minerals (including calcium, potassium and magnesium), pulses have a unique macronutrient makeup: The protein, fiber, and carbohydrates that pulses pack help to slow digestion. This extends the feeling of fullness, delays hunger, and results in a low glycemic response—meaning pulses help your body regulate blood glucose and insulin levels. Full disclosure: I’m obsessed with pulses. A few years ago I wro Continue reading >>
Diabetic Grilled Chicken And Lentil Salad Recipe
Diabetic Grilled Chicken and Lentil Salad Spicy, marinated chicken breast and roasted-pepper-and-lentil salad is a perfect light lunch suggestion. Using sweeteners to reduce the acidity of the vinegar works perfectly. As a diabetic, you should always read the nutritional details on the labels of all food so you can make an informed choice when it comes to the source of the sugar in the food you eat. Also, if trying a product for the first time, be sure to test your blood sugar to determine the effect. Diabetics have an above average risk of heart disease so it is advisable to limit the amount of red meat eaten. This tasty, chicken-breast recipe adds a savoury depth of flavour to any main course. Combine yoghurt, black pepper, garlic, basil, turmeric and soya sauce. Pour over the chicken breasts and marinate covered in the fridge for 1 hour. In a non-stick pan, sear the chicken with colour. Finish cooking in the oven. For the lentil salad, rub the peppers with tablespoon of olive oil, grill in the oven until the skins burn. Then place into a bowl and tightly cover with plastic wrap. Leave these to sweat until cooled. Once the peppers are cooled, the skin will peel off, remove the seeds and roughly chop the peppers. Pour the vinegar dressing over the lentil salad and mix in the coriander and seasoning. Plate lentil salad on a bed of rocket and top with thin slices of the chicken. Please post your comments and any food-related questions below.I look forward to hearing from you. Hartford House, KwaZulu-Natal, South Africa Continue reading >>
